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Wide World of Sports (Hill City – 08/08)

QIC: Moneyball

Date: 08/08/2019

PAX: She Shed, Picasso, Sidekick, Loan Shark, Hobo, Mayhem (Respect), Prius, Sunburn (Respect), Freetime, Blindside, Cowbell, Prosciutto, The Count (Respect), Whittler, FNG-Mardis Gras, Bernie, Candu, Bedpan, Curfew, Red Tees, Milkman, Dirk, Gaylord, Back Pew, Fissure, Threeskin, Laces Out (Respect), Ringwald, Peanuts, Focker, Flemish, Skitch, Iron Butt (Respect), Countdown, Venus, Lewinsky, Wuzntme

AO: Hill City

Conditions

A WONDERFUL 72 degreess with a slight breeze by the river.

COP

5:30am. 

Quick disclaimer. 

Count into 2 groups. Parallel Indian run to under Bridge with Basketballs and medicine balls. One ball runner at a time. Pass it back through the line.  

SSH x 30 IC

Forward Fold – silent count. Down, Up. 

Willie Mays Hays x 10 IC starting to your right. Exercise. 

Smurf Jacks x 10 IC

Little baby arm circles x 10 IC

Should taps x 20 per arm on your own, recover. 

Reverse little baby arm circles x 10 IC

Toe Merkins x 10 IC

Michael Phelps x 10 IC

LINE UP IN 2 LINES FACING THE WALL

Basketball Tip drill on wall for 5 minutes – 5 Merkins penalty if team drops the ball. Run around bridge pillars after each tip. 

5:45am Mosey to grass

The Thang

Count off into 5 groups

Five stations with targets and station captains. 

1. Golf – plank while waiting on shooter, Merkins x 5 per attempt (Max 20) hold plank till everyone in the circle finishes. Rotate clockwise. 

2. Frisbee – Al Gore while waiting on shooter, Monkey Humpers x 5 per attempt, 

(Max 20) hold Al Gore till everyone finishes in the circle. Rotate clockwise

3. Football – shoulder presses while waiting on shooter, Squats x 5 per attempt 

(Max 20), shoulder press till everyone finishes in circle. Rotate clockwise

4. Soccer – high knees while waiting on shooter, Imperial Walkers x 5 per attempt 

(Max 20), high knees till everyone finishes in the circle. Rotate clockwise

5. Basketball – Moroccan Night club while waiting on shooter, Cherry Pickers x 5 per attempt (Max 20), Moroccan Night club till everyone finishes in circle. Rotate clockwise.  

Each group starts at a station. 

2 guys in each group start, one shoots the other gathers the miss, with a max of 4 attempts. Each attempt is worth 5x the exercise at each station. Everyone MUST pick a sport to participate in as the shooter or the runner and no one should go twice in a row.

Burpees x 5 on your own

6:00am Mosey to Theatre Center Grass on the River

Burpees x 5 on your own

One long single file line. LAY DOWN on your backs side by side alternating head and feet.

  • Pass all 4 Balls (Basketballs and medicine balls) ball back and forth down the line while everyone does BBS. All Balls start on one end and then are passed through. Then reverse. 

LINE UP on sidewalk in two lines facing each other. Jump Squats passing/shooting the Ball each time. 5 Merkin penalty if dropped.

TIME!

COT

Like many of you Sports was a big part of growing up. It in many ways was my identity. As a kid I would dribble a basketball everywhere I went pretending I was playing in a game, setting up for the winning shot. Hence the Indian run and tip drills. I was fortunate to play in HS and college, as well as compete at the state level in Tennis and Martial Arts. This isn’t a bragging session bc we all have our glory days, but more of a testimony to share with you. I spent more than half of my life trying to impress people who really didn’t care, trying to create a persona that people would like, trying my darnedest to escape the projects and trailer parks and replace it with materialism. It wasn’t until a failed relationship that I was able to find my true identity in Christ. 

Like Basketball, Life is a team sport. When did we forget that? I think that’s why we love F3 so much. It fills a void in us for competition and fellowship. BUT there’s a bigger God shaped hole we also need to fill. Fortunately God knows best, we weren’t designed to do this alone. In Genesis God said, it’s not good for man to be alone. Now in the verse he’s referring to Adam and Eve, but the same is true for men in our lives. 

“Then the Lord God said, “It is not good that the man should be alone; I will make him a helper fit for him.””

Genesis 2:18 ESV

https://www.bible.com/59/gen.2.18.esv

Did you notice? We cut the group in half and then we split into 5 groups and then we paired up and worked together. This is a great example of Jesus’ walk here on earth. Jesus spoke to the masses while He was on a seek and save rescue mission. He had His 12 disciples, but within the twelve He had His inner circle that He walked closer with. 

Find a man or two that you can surround yourself with, to hold you accountable, that will walk the extra mile with you and vice versa.

Verse of the day!

“And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Ecclesiastes 4:12 ESV 

https://www.bible.com/59/ecc.4.12.esv

Moleskin

During the big boy sit ups it became clear that one group had it easier than the other. Doing them down hill verses up hill…… Q had the last laugh, after two rounds of passing the balls through the line, we stood up and switched places!

It also became obvious to the Q that all men are giving the same coordination skills when it comes to handling basketballs during the tip drills and not every man knows how to throw a football…..

It was reported that the living legend @TheCount during the tip drills TOTALLY missed the concrete pillar during his tip attempt……causing a 5 merkin penalty for the team..

It was also rumored that someone hit the camera man in the face with a basketball?? Rumors OR truth???

News

Daddy Day at Landfill 8/10/19 – Threeskin leading the way

IRON PAX CHALLENGE – Register now.

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    Acceleration/Competence doesn’t come Standard

    QIC: Prosciutto

    Date: 08/01/2019

    PAX: Flemish, Threeskin, Sidekick, Blindside, Dirk, Deer Jack, Peanuts, Uncle Fester, Iron Butt (Respect), Milkman, Laces Out (Respect), Back Pew, Loan Shark, Raptor (2.0), Hobo, Red Tees, Early Bird, Skitch, Goose, Fissure, Ringwald, Sunshine, Moneyball, Sunburn (Respect), Countdown

    AO: Hill City

    Conditions

    Felt like 70, but who knows. Dew was present, therefore, ground exercises were necessary

    COP

    Guys kept coming this morning, so we kept emptying the cars with blocks. Needed 1 block per man and two more shovel flags for stopping points. Then we needed to get those blocks and flags to their end point. That felt like a warm-up in and of itself.

    We moseyed to beneath the Market St bridge. Had to make quick work of this since we needed as much time as necessary for the main thang.

    SSH IC
    Mtn Climbers IC
    Windmills IC
    Something else? I didn’t write this part down
    SSH IC

    The Thang

    This was a modified version of what we completed for the Chattanooga GRT this past May in the welcome party beat down. I found it to be extremely challenging and couldn’t wait to share it with F3 Chattanooga brethren. It’s derived from the GoRuck Jerome Gonzalez WOD, named after a Ruck Participant whom tragically died during the Joe Warner Bragg Heavy on February 17, 2018.

    The Setup:
    1) Plant 3 flags in succession ascending the hill – roughly 10-15 yards apart
    2) Each pax pairs up with another pax of equal or lesser value
    3) Each pax ensures he has his own block

    1 Minute AMRAP (As Many Reps as Possible):
    Pax 1 (P1) – Merkins; Pax 2 (P2) Holds Plank & counts reps aloud… Switch
    P1 – Big Boy Sit ups; P2 Holds plank and P1’s feet in place… Switch

    Next…

    P1 Partner Carries P2 to top of hill; P1 runs back down hill while P2 Performs 10 Flutter Kicks IC, 10 FM’s, 10 LBC (All OYO and repeating until P1 arrives back up hill)

    P1 – Farmer Carry both of his group’s coupons to first flag on the hill and performs 10 burpees OYO; repeat this at each of the remaining 2 flags until P1 reaches P2.

    At the top, P1 Partner Carries P2 back down to bottom; P1 goes back up and gets both partner’s coupons and returns while P2 – Plank or Hold Al Gore and wait for P1

    Switch

     

    At 10 minutes remaining, YHC called for all Pax to return to bottom of hill.

    Circle up for 1 min overhead coupon hold.

    Then 5 coupon presses going around circle for all 25 pax. Very Niiiiice!

     

    Run back to startex

    Countorama, Nameorama, COT, Endex

    COT

     

    I think alot about acceleration in F3 Chatt. Well, I think alot about F3 Chatt in general… It’s a daily commitment to acceleration. I want to be better at it and want to make it better each day.

    So, today I talked about competence relative to acceleration. In the 1st F sense of F3 (Fitness), Acceleration implies you simply commit to doing something more/better each day than yesterday; for F3 that’s Fitness. That you TRY to do your task, do your duty, do your responsibility – something- better each day every day. While we may not all be on the same level, we are all capable and accountable to a set standard. So, by that principal, the F3 standard is acceleration and Competence of acceleration is “adherence to that standard”.

    What does this competence look like? What does adherence to the standard of F3 look like?

    Look at our “credo” in F3?
    “Leave no man behind, leave no man where you found him” – Our intentional acceleration and our competence.

    What’s the F3 Mission? Plant, Grow, Serve small workout groups for the invigoration of male community leadership.

    Most notably, “Plant, Grow, Serve” demonstrates our mission to accelerate.
    * Plant new workout groups – Establish new groups; Acceleration
    * Grow those workout groups, Foster/Support groups; Acceleration
    * Serve small workout groups – Support/Have more men take leadership roles, growing and serving; that is to say, we are accelerating and giving back to the men who fuel fire of F3.

    We’ve set the standard, we have accelerated to that standard and we continue to adhere to said standard. (How many times can I say standard?)

    Anything other than acceleration and improvement is simply, deceleration and complacency. With the lack of acceleration, you’ll assuredly be passed by the man in acceleration in no time and soon your world will falter or worse, fail (e.g. marriage, relationships, faith, fitness). Align yourself with proper accelerating High Impact Men; set your standards appropriately. No matter your pace, no matter your goal, Actively accelerate every day and your standard will become your competence.

    Moleskin

    Renaissance Park feels like a six mile jog when running with a coupon. Who runs with coupons? Stupid idea.

    Thanks to the epic Subway mudslide/collapse of 2019 on Signal Mountain Boulevard, we had some really heavy cinder blocks with mortar.

    Q’ing 25 adults can be tough. Q’ing 25 adults and your 6 yo son who does his own thing is a whole different ball of wax. More sharpening still required. Where are the instructions that come with this thing? Thankful for this group of guys to help steer (and “babysit” – as Fissure calls it)

    Zero merlot splashes this time around – although I was certain we’d get at least one. F3 guys are some fit dudes with iron stomachs.

    News

    F3 Dad’s Day – 08-10-2019

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      Whittler + Threeskin – Prosciutto @ Hill City

      QIC: Co-Q (Whittler and Threeskin)

      Date: 07/30/2019

      PAX: Flemish, Sunshine, Sidekick, Freetime, Deer Jack, Hobo, Skitch, Back Pew, Chief, FNG-Field Day, Peanuts, She Shed, Money Ball, Goose, Care Bear, Blindside, Whittler, Threeskin

      AO: Hill City

      Conditions

      Paul said it would be like this. Smelled like Burpees by the River.

      COP

      Ask Whittler

      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO

      SSH x 20

      Finkle swing x 20 per leg

      Forward fold x 5

      SSH x 15

      The Thang

      Ask Threeskin
      Drawing Rocks
      MANcala a la F3 

      • A rock can only progress one space by a single PAX in a single turn.  
      • In a single turn there may be no more PAX than there are rocks on the board. 

      Play in One Direction – team one barely won the first round with a -4 handicap.
      Play in the other direction – Team one won again…  not sure how.

      Mosey Back:

      Mary:

      Flutter Kicks 
      Slutter Kicks
      Pretzel Crunches
      Pickle Pointers

      Plank til time

      COT

      18 PAX! No respect! What?!?!?!

      Mancala means “to move” and has been played for centuries.  It’s proof that the need for fellowship will never cease.   This is also the origin of F3 and the glue for what keeps up going and growing.  This is bigger than anyone of us, because it’s inherently based on the need for there to be two of us.  

      Moleskin

      It was declared that this beatdown contained too much running.  The Q agreed.

      Let the record show that unnamed PAX recollected that Prosciutto recently discussed Qs that don’t show up for their own Q.  

      Back Pew broke out into a cold sweat when I wished him good luck on his VQ today. 

      Upon announcing 2.0 day and that daughters were welcome, it was mentioned that Iron Butt usually brings his. 

      News

      2.0 Day – 8/10/19

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      Do what works for you

      QIC: Whittler

      Date: 07/23/2019

      PAX: WuzntMe, Sidekick, Ringwald, Money Ball, Red Tees, The Count (Respect), Back Pew

      AO: Hill City

      Conditions

      Balmy with a slight mist at the end.

      COP

      Moving warm up started with mosey and 4×4 incremental warm up until we arrived at the River Walk.

      SSH x 10 while moving laterally

      Arm circles x 10 both ways while moving laterally

      Carolina Dry Docks x 10

      Willie Mays Hays x 10

      Windmill x 10

      Forward Fold x 5

      High knees half way back (20 yards)

      Butt kickers (20 yards)

      The Thang

      We moseyed to the parking lot near the bridge.
      Four Corners AMRAP

      Corner 1 – merkins

      Corner 2 – Monkey humpers

      Corner 3 – flutter kicks

      Corner 4 – Squats

      The fifth group ran around the corners until they ended at run.  Each group subsequently ran a lap and stopped at the next station (#1 ran around and stopped at 2, 2 ran around and stopped at 3, etc.).  This continued until all groups were back to the start point

      Lunge suicides

      Lunge 2 lines, one merkin, jog back

      Lunge 4 lines, 2 merkins, jog back

      Lunge 6 lines, 3 merkins, jog back

      Lunge 8 lines, 4 merkins, jog back

      Lunge 10 lines, 5 merkins, jog back

      At this point, our group went from 7 to 8 as Back Pew finally found us.

      Burpee circle – Each PAX does SSH while we go around the circle and each pax does number of burpees.  This went 3 rounds.

      Slow meandering mosey back to the cars

      6 MoM

      LBCs x 25

      Freddie Mercury x 20

      Hollywoods x 10 each side

      Flutter kicks x 10

      Slutter kicks (also referred to as “the Auburn cheerleader”) x 10

      American Hammer x 10

      Plank x 10, high and low

      COT

      As odd as it sounds, I had a dream Sunday night where Prosciutto was speaking to me about how to Q.  He kept repeating words like “Just do what works for you” or “Just do what’s right for you”.  I have been thinking about this for two solid days, trying to tie in what this meant for me.  I take it to mean that we can’t worry about conforming to societal standards, we must do what’s right for us and what works for us (and by us I mean our family, friends, co-workers, etc.).  This is not meant to be selfish or self-serving in any way.  The reality is that what works for one person or group may not work for another.  Over the last several years, my family and I have been trying to figure out what’s right for us.  Our decisions haven’t always been the most popular  but we truly believe that God presented us with certain situations and opportunities because it was what was right for us at the time.  It’s not for everyone, but it was what worked for us.  I encourage everyone to seek out what’s best for them.  Don’t conform, do something because you believe it’s the right thing to do.  

      Moleskin

      Lots of Alabama/Auburn jokes exchanged during the MC.

      We joked at the beginning about finding Peanuts half way through the workout.  Turns out, we found Back Pew half way through the workout.

      Name substitutions were popular (i.e. Slutter kicks = Auburn cheerleader, Forward Fold = Auburn fans, Butt kickers = Alabama)

      News

      8.10.19 F3 Dadurday

      FiA interest group going strong on Signal on MWF.  Encourage your M to join!

      4 VQs coming up in August at HC

      Posted on

      Hobo VQ

      QIC: Hobo

      Date: 07/18/2019

      PAX: Hamburglar, Goose, Cowbell, Sidekick, Prosciutto, Skitch, Wuzntme, Candu, Vila, Early bird, Free candy, Back pew, Dirk, Ringwald, Lutefisk, Milkman, Blindside, Sunshine, Threeskin, Peanuts, Iron butt (Respect x2), Fissure, Flemish, FNG-Dewey, FNG-Deer jack, Carebear

      AO: Hill City

      Conditions

      [Humid, dew]

      COP

        1. IC 4 CT — Forward fold x 10
        2. IC 4 CT — Arm Circles Fwd x 15
        3. IC 4 CT — arm circles Rev x20
        4. IC 4 CT — morrocan night clubs x25
        5. IC 4 CT — Chinooks x30 (or to fail)
        6. IC 4 Ct — Willie Mayes Hayes x15
        7. IC 4 CT — ‘Mericans x25
        8. IC 4 CT — squats x20
        9. OYO Big boy situps x20 
        10. OYO Apollo Creed Burpees x10

      The Thang

      Brotherly Lunges @ Coolidge Park Main Circle

      Partner up. Partner 1 will Lunge from center to the sidewalk.  Partner 2 does the burpees, on your own. (Feel free to mod to Apollo Creed).  When Partner 2 is done, call your partners handle LOUD SO HE CAN HEAR IT. That’s his signal to SPRINT back. Hold Al Gore until he returns. Not competition, but try to pace yourself and push yourself to finish before partner reaches the sidewalk. EACH partner executes EACH exercise before the team moves on to the next one. 

      X is:

      1 burpees 8x

      2 lbcs 40x

      3 mtn climbers 40x

      4 squats 20x

      5 ‘Mericans x15

      [Repeat all, until 6:00]

      Low plank 2 min 

      Mosey to river, obtain coupon 

      IC 4 CT — Curls 20x

      IC 4 CT — Bench press 20x

      IC 4 CT — Squat 20 x

      COT

      It’s good to have accountability partner, pastor, or F3 brothers here willing to pull you back in, when we start to wander. That was the idea with the lunges in the circle. We’re not just here to EH each other into a gnarly workout. We’re here to imitate the Good Shepherd by seeking out our brother if he starts to wander, love on him, and pull him back into the middle of the circle. Back into community with his brothers and right relationships with his family and with God.

      Moleskin

      The creative counting from Prosciutto and IB was appreciated. Made the Q laugh.

      News

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        Meeting in the Middle, Not Halfway

        QIC: Skitch

        Date: 07/16/2019

        PAX: Back Pew, Blindside, CareBear, Countdown, Free Candy, Goose, Hobo, Jazzy Jag, Money Ball, Peanuts, Prosciutto, Red Tees, Ringwald, She Shed, Sunshine, Wort, WuzntMe

        AO: Hill City

        Conditions

        Muggy, full moon, like it’s mid-July.

        COP

        SSH x 26 IC

        Mosey to Rhino and encircle

        Forward Fold x 10 IC

        Little Baby Arm Circles x 10 x 2 IC

        Toe Merkins x 20 OYO

        Mosey to world benches

        Dips x 20 (2 count) IC

        Incline Merkins x 20 OYO

        Decline Merkins (or Squats with coupon) x 10 OYO

        Walk to middle of big circle in Coolidge.

        The Thang – Meeting in the Middle, Not Halfway

        Split into pairs. Goal: most number of reps in time allotted. Way: in middle of the circle:

        1. Wheelbarrow decline merkins x 15 (single count) x 2 partners = 30; (or both partners do squats with coupon until first reaches 30)
        2.  Both partners do Big Boy Situps until first partner reaches 20
        3. Both partners get up and either bear crawl or lunge (together) to any edge of the outer circle
        4. Partners run around outer circle in opposite directions as fast as they can until they meet
        5. Both partners run/jog together to the middle of the circle

        Rinse and repeat until 6:10. Each set of inner circle reps = 50 points and each joint lap on outer circle = 50 points.

        Mosey to parking lot, returning coupons on the way. American hammers x 10 IC + low plank until 6. Time.

        COT

        We are often told relationships are 50-50. But we are called to higher standard as HIM. 1 Peter 3:7 “Husbands live with your wives in an understanding way.” Ephesians 5:25 “Husbands love your wives, as Christ loved the Church and gave himself up for her.” John 15:12-14 “This is my commandment, that you love one another as I have loved you. Greater love has no one than this that someone lay down his life for his friends. You are my friends if you do what I command you.” Meet in the Middle (go to the heart of the matter). Not halfway — we are called to go 100%, and we are able to do so only because someone went 100% of the way for us first.

        CIRCLE OF TRUST: Counterama, Namerama, Announcearama (Hobo VQ this Thursday; radio – faith and work opportunity), prayer requests.
        BALL OF MAN: CareBear.

        Moleskin

        Sunshine and Jazzy Jag took the prize on the Meet in the Middle challenge with 650+ points and most everyone else lost count. It’s hot. We sweat. We ran in circles. Bear crawls seem to be faster than lunging. Wheelbarrow decline merkins may be faster than squats with coupons. We still don’t know if aliens are the architects of the Coolidge crop circles… 

        News

        Recap of Fallen Five convergence and ruck. They were a success and the Fallen Five were honored.

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          Motivation Station(s)

          QIC: Ringwald

          Date: 07/11/2019

          PAX: VSquared, Iron Butt, Sunburn, FNG-Bud Light, Vila, Uncle Fester, Hobo, Back Pew, Red Tees, Sunshine, Skitch, Sidekick, Candu, Ducktales, Dirk, Prosciutto

          AO: Hill City

          Conditions

          Warm and muggy. The mugginess was almost unbearable. It was so muggy your shirt stuck to you the second you left your vehicle. Did I mention it was muggy?

          COP

          Good Mornings x 10 IC
          Willie Mays Hays x 10 IC
          Squats x 10 IC
          Butt Kickers x 10 IC
          SSH x 20 IC
          Little Arm Circles x 10 IC
          Reverse Arm Circles x 10 IC
          Shoulder Press x 10 IC
          Cherry Pickers x 10 IC
          Moroccan Night Club x 10 IC
          SSH x 10 IC
          Mountain Climbers x 15 IC
          Plank Jacks x 15 IC
          Peter Parkers x 15 IC
          SSH x 20 IC

          The Thang

          I set up 4 Stations around the East side of Coolidge Park: Arms, Legs, Core, Body. Divided the PAX into 4 groups and each group started at a separate station. The groups rotated through the station for the first round of exercises, then all PAX took a lap. Rinse and repeat for the remaining rounds.

          Arms Station – Near the picnic tables
          Round 1 – 20 Curls
          Round 2 – 20 Bench Press
          Round 3 – 20 Merkins
          Round 4 – 20 Triceps Dips

          Legs Station
          Round 1 – 30 Squats
          Round 2 – 30 Lunges
          Round 3 – 30 Step Ups
          Round 4 – 30 Jump Squats

          Core Station
          Round 1 – 50 LBCs
          Round 2 – 50 Flutter Kicks
          Round 3 – 50 American Hammers
          Round 4 – 20 Big Boy Situps

          Body Station
          Round 1 – 10 Burpees
          Round 2 – 5 Eight-Count Body Builders 
          Round 3 – 5 4x4s
          Round 4 – 20 Smurf Jacks

          COT

          It does not matter how slowly you go, as long as you do not stop. -Confucius 

          I encouraged each group to motivate each other and not leave the station until every man in the group had finished, no matter how long it took. We each have our own measuring sticks in life, but when we stop we fail. Do not compare yourself to others, but only to yourself in order to move forward, get better, succeed.

          Moleskin

          Channel 9 News was there to film the workout, so it was rather quiet as the men were on their best behavior. Maybe they were too busy flexing for the news reporter lady? Who knows, all I know is that this was the first time I didn’t hear a single gloom horn.

          News

          Fallen Five Ruck Convergence – The Dame – 7/13/2019

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            Hi My Name is Goose – 07/09

            QIC: Goose

            Date: 07/09/2019

            PAX:  Picasso, Ringwald, Sunshine, Red Tees, Wart, Hobo, Back Pew, Uncle Fester, Skitch, Free Candy

            AO: Hill City

            Conditions

            Extremely Hot and Humid

            COP

            Mosey to great hall

            SSHx20

            Willie Mays Hays x15

            Quad Stretch x15 each leg

            Forward Fold x15

            SSH x15

             

            The Thang

            Mosey to amphitheatre

            Box jump up steps, bernie sanders up hill, mosey to bottom of steps, x4

            Bear Crawl up boob hill, mosey down, 10 merkins, x5

            Mosey to great hall

            25 calf raises 

            Mosey to field with stage

            Lunges down and back

            Mosey to field by rhino

            Jailbreaks x2

            Circle of Mary

             

             

             

             

             

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              Adventure in the Park: Hill City – She Shed – 07/02

              QIC: She Shed

              Date: 07/02/2019

              PAX: Sunshine, Back Pew, Chief, Goose, Skitch, Ringwald, Money Ball, Bed Pan, Blind Side

              AO: Hill City

              Conditions

              A humid 73 degrees. 

              COP

              Forward fold
              Willie maze haze
              Partner quad stretch
              Broga
              Moroccan night club
              Shoulder press
              Cherry pickers
              Overhead clap
              Seal clap
              Mericans – 15
              Shoulder taps – 10
              Dry docks – 10

              The Thang

              Adventure in the Park

              5 light poles 5 benches with partner
              Him and a partner mozie around the sidewalk stopping only at the 5 marked benches and 5 marked light poles
               
              Bench workouts:
              Round 1
              Incline Merkin – 10
              Round 2
              Decline Merkin – 10
              Round 3
              Tricep Dips – 10
               
              Light pole workouts:
              Round 1
              Little baby crunches – 10
              Rounds 2
              Side straddle hop – 10
              Round 3
              Jump squats – 10
               
              Field of dreams:
              Partner up and follow the instructions. Once both partners have completed both tasks move to the next round.
              Round 1
              Bear crawl down, crab walk back (him squats)
              Round 2
              Duck walk down, backwards lunge back (him leg raises)
              Round 3
              Karaoke down, Bernie back (him burpees)
               
              Ring of Mary
              Each PAX calls out a core workout to finish us out. 
               

              COT

              Be there for each other. Seek out those in need and reach out to them in council. There are more of those around you hurting then you realize. As a leader it is important to have prepared advice and council for those you lead. This doesn’t always have to be a word from you but could also be a direction to those who can help.  

              Moleskin

              Chief dug the play list. Back Pew couldn’t decide if the workout was hard or easy until the end…he ended up considering it a tough workout. 

              News

              NO HILL-CITY WORKOUT ON THURS. JULY 4th. THERE WILL BE A CONVERGENCE AT BEAST RIDGE

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                The Final Speed Bump

                QIC: Speed Bump

                Date: 06/27/2019

                PAX: Prosciutto, Funny Bone, Blindside, hobo, Sunburn, Angus, Sunshine, Red Tees, Sidekick, Dirk, Back Pew, Laces Out, Chief, Otis, Candu, Bookworm (Willy Loman), Skitch, Iron Butt

                AO: Hill City

                Conditions

                Due to Speed Bump’s moving arrangements and other activities related therein, the remaining content will be purposely left blank until -or- unless Speed Bump finds time to complete this . So long, my friend.

                -Prosciutto

                COP

                The Thang

                COT

                Moleskin

                Speed Bump moving to Asheville, NC

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